Name: Playbook - Madyson Foy - Let’s crush some legs! 🤩
Uploaded: 2022-11-15T04:53:42.885Z
Duration: 65 min
Description: Let’s crush some legs! 🤩

- Push through your heels to come up 
- Pause at the top and engage your glutes 
- Hold the weight with both hands

Elevated DB glute bridge w/ bands

- Hold your arms and legs extended above the floor
- Keep your core engaged and your lower back on the floor

Hollow body hold

-Start with the rope behind you, with plenty of space around you. Whip the rope round and jump up with both feet over the jump rope and land on both feet. Aim to keep your posture straight throughout.

Jump rope

Warm up

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Front squat with a hold half way and a hold at the bottom

- Lying face down on the bench, hips over the edge of the bench
- Raise your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Bench glute hyperextensions with bands

- Bring one leg back behind your front leg
- Hinge at the hip and bend at the knee to come down
- Try to reach parallel and come back up
- Work both sides

Curtsy skater squat

Circuit 1

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Dumbbell RDL

- Increasing weight each set. Reps per leg. 
- Position foot midway on platform
- Lower slowly and push through your heel

Single leg press

Circuit 2

- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- As you rise to standing jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Burpee box jump

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

- Hang from a bar
- Tuck your knees up in a controlled manner
- Do not swing back and forth
- Focus on activating your core
- Lower and repeat

Hanging knee tuck

Circuit 3

Regular stair stepper

- Keeping a slight bend in your knees 
- Tip forward at the hips
- Letting your head hang down
- You can move side to side if it feels good

Forward fold

- Begin in a table pose. Slowly move your knees outward to the side. Your ankles and feet should be aligned with your knee making a strict line.

Let’s crush some legs! 🤩

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